Recipe of the Week - Fantastic Fish Tikka Curry

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RoW - Week 7 1087_1_1396366416_lrg.jpg

Serves 4

1h 10m

Not too tricky

Ingredients

  • 1 lemon

  • 3 tablespoons tikka curry paste

  • 400 g frozen white fish fillets

  • 1 onion

  • 2 cloves of garlic

  • 1 thumb-sized piece of ginger

  • 1 fresh red chilli

  • 15 g fresh coriander

  • olive oil

  • 300 g potatoes

  • 2 ripe tomatoes

  • 300 g frozen cauliflower florets

  • 50 g red split lentils

  • 320 g basmati rice

  • 10 cloves

  • 4 tablespoons fat-free natural yoghurt

Method

Knocking out a perfumed, delicious fish curry with fluffy rice, loads of veggies and explosions of flavour is a fairly regular thing in the Oliver household – we all love it (apart from Buddy, he's still in training). This is a cracking version, and in the spirit of keeping costs down, a wonderful opportunity to embrace quality frozen fish, which is perfect here, as well as frozen cauliflower – both great value products.

Cut the lemon in half, cut one half into wedges for serving later, then squeeze the juice of the other half on to a large plate and add 1 tablespoon of tikka paste. Mix together, then massage all over the frozen fish and leave aside in a single layer to marinate and defrost.

Peel and slice the onion, garlic and ginger with the chilli and coriander stalks, then place it all in a large casserole pan on a medium heat with a lug of oil and the remaining tikka paste. Peel the potatoes, cut them into 2cm chunks, then stir them into the pan and cook everything for 15 minutes, or until softened, stirring occasionally. This will build up great flavour.

Quarter the tomatoes, add to the pan with the cauliflower, lentils and 600ml of boiling water, and bring back to the boil. Simmer for 45 minutes, or until the lentils are cooked through and the sauce is lovely and thick, adding splashes of water, if needed, then season to perfection.

Around 15 minutes before the curry is ready, put 1 mug (320g) of rice and 2 mugs of boiling water into a pan with a pinch of salt and the cloves. Cook on a medium heat, with the lid on, for 12 minutes, or until all the liquid has been absorbed. Dry-fry the fish in a large non-stick pan for 3 to 5 minutes per side (depending on the thickness), or until charred, gnarly and cooked through – don't be tempted to move it around, just let it colour and crisp up nicely. Stir half the yoghurt through the curry and dollop the remaining yoghurt on top. Fluff up the rice, flake the fish on top, then sprinkle with coriander leaves and serve alongside the curry, with lemon wedges for squeezing over.

Source

Exercise of the Week - Standing Calf Raise

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Instructions

Preparation

Position toes and balls of feet on calf block with arches and heels extending off. Place hand on support for balance.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Exercise step that will not overturn can be used as calf block. Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch.

Easier

Resistance can be reduced by assisting raise by pulling/pushing on support.

Harder

Hold dumbbell in one hand to make exercise more difficult.

Classification

 

 Utility:Basic

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

Source

Recipe of the Week - Pork Chops Stuffed with Spinach and Feta

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Ingredients

  • Cooking spray 
  • 4 garlic cloves, minced and divided
  • 1/2 teaspoon salt, divided 
  • 1/4 teaspoon freshly ground black pepper, divided
  • 5 sun-dried tomatoes, packed without oil, diced
  • 1 (10-ounce) package frozen chopped spinach, thawed, drained, and squeezed dry 
  • 1/4 cup (1 ounce) crumbled reduced-fat feta cheese
  • 3 tablespoons (1 1/2 ounces) block-style fat-free cream cheese 
  • 1/2 teaspoon grated lemon rind 
  • 4 (4-ounce) boneless center-cut loin pork chops, trimmed 
  • 2 tablespoons fresh lemon juice 
  • 2 teaspoons Dijon mustard 
  • 1/4 teaspoon dried oregano

  • Preparation

Preheat broiler.

Heat a large nonstick skillet over medium-high heat. Coat pan with cooking spray. Add 2 garlic cloves; sauté 1 minute. Add 1/4 teaspoon salt, 1/8 teaspoon pepper, tomatoes, and spinach; sauté until moisture evaporates. Remove from heat; stir in cheeses and rind.

Cut a horizontal slit through thickest portion of each pork chop to form a pocket. Stuff about 1/4 cup spinach mixture into each pocket. Sprinkle remaining 1/4 teaspoon salt and remaining 1/8 teaspoon pepper over pork. Arrange pork on the rack of a broiler pan or roasting pan coated with cooking spray; place rack in pan. Combine remaining 2 garlic cloves, juice, mustard, and oregano in a bowl; stir well. Brush half of mustard mixture over pork. Broil 6 minutes; turn pork. Brush remaining mixture over pork; broil 2 minutes or until done.

Exercise of the Week - Chest Dip

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Instructions

Preparation

Mount wide dip bar with oblique grip (bar diagonal under palm), arms straight with shoulders above hands. Bend knees and hips slightly.

Execution

Lower body by bending arms, allowing elbows to flare out to sides. When slight stretch is felt in chest or shoulders, push body up until arms are straight. Repeat.

Comments

Also see Triceps Dip.

Easier

To decrease difficulty, get assistance from machine or training partner. Also try performing movement between two benches or self assisted by placing feet on bench or elevation.

Harder

Added weight can be placed on dip belt or dumbbell can be placed between ankles to increase intensity.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Stabilizers

Source

Recipe of the Week - Summer four-grain salad with garlic, lemon & herbs

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Summer four-grain salad with garlic, lemon & herbs

A filling, hearty seasonal salad

Serves 4-6

40m

Super easy

Ingredients

  • 1 small bunch mint, leaves picked, stalks chopped

  • 1 small bunch parsley, leaves picked, stalks chopped

  • 200 g mixed wild rice

  • 100 g red rice

  • 100 g pearl barley or farro

  • 1 bulb garlic

  • sea salt

  • freshly ground black pepper

  • extra virgin olive oil

  • juice of 1 lemon

  • olive oil

  • ½ teaspoon fennel seeds

  • 1 teaspoon cumin seeds

  • 75 g rolled porridge oats

Method

With a whole load of extra grains, textures and flavours in it, this is so much more than just another boring old rice salad. This dish can easily be prepared ahead of time and then just topped with the warm oats at the last minute.

Pick the leaves off the mint and parsley and put them to one side. Pour all the rice and barley into a deep saucepan with the bulb of garlic and the herb stalks and cover with cold water. Bring to the boil and simmer gently for 20 minutes. If using farro cook for 30 minutes before adding the rice, as it needs around 50 minutes in total. Check the grains are soft to the bite then cook for 1 minute more. Drain through a sieve, saving the cooking water. 

Keep the grains in the sieve and place it over the saucepan containing the cooking water. Cover with a lid and place back on the heat so the grains steam for about 10 minutes. Turn off the heat and tip the grains into a bowl to cool down. 

Pick out and discard the herb stalks, then pick out the garlic bulb and squeeze all the cloves so the garlic inside goes into a bowl. Lightly mash the garlic with the back of a fork. Chop the herb leaves and stir these into the garlic. Season well with salt, pepper, plenty of extra virgin olive oil and the lemon juice. Stir this dressing through the cooled grains. Give it a taste and adjust the seasoning if you need to. 

Heat a splash of olive oil in a frying pan and add the fennel and cumin seeds and the oats. Stir and fry for a few minutes until the seeds start smelling fantastic and the oats are lightly toasted. 

Spoon the grain mixture into a serving dish, stirring through half of the spiced, toasted oats and sprinkling the rest over the top. Drizzle with a little more olive oil, scatter some chopped parsley over the top and serve.

Source

Exercise of the Week - Straight Leg Dead Lift

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Instructions

Preparation

Stand with shoulder width or narrower stance on shallow platform with feet flat beneath bar. Bend knees and bend over with lower back straight. Grasp barbell with shoulder width overhand or mixed grip, shoulder width or slightly wider. Lift weight to standing position.

Execution

With knees straight, lower bar toward top of feet by bending hips. After hips can no longer flex, bend waist as bar approaches top of feet. Lift bar by extending waist and hip until standing upright. Pull shoulders back slightly if rounded. Repeat.

Comments

Begin with very light weight and add additional weight gradually to allow lower back adequate adaptation. Throughout lift, keep arms and knees straight. Keep bar over top of feet, close to legs. Do not pause or bounce at bottom of lift. Do not lower weight beyond mild stretch throughout hamstrings and low back. Full range of motion will vary from person to person. Choose platform height that allows contact with floor with slight stretch or set to height that allows bar to be lowered only millimeters from floor during warm up. This small reserve allows additional room to accommodate the hips loosen up and the grip to give slightly, but not so much that would increase risk of descending too far down, beyond a slight stretch. Those with less flexibility may not even need to stand on platform. When finished with set, dismount by lowering weight with knees bent and low back straight. See Dangerous Exercise Essay. Also see Straight Back Straight Leg Deadlift.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

Exercise of the Week - Cable Incline Triceps Extension

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Instructions

Preparation

Grasp cable bar from behind with narrow overhand grip. Position elbows overhead.

Execution

Extend forearm overhead until elbows are straight. Lower until forearms are against upper arms. Repeat.

Comments

Avoid using shoulders by attempting to press bar over head. If incline is designed to pivot back, lean seat back for mount & dismount.

Classification

 

 Utility:Basic

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

  • None

Stabilizers

Source

Recipe of the Week - Rigatoni with roasted tomatoes & ricotta salata

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Serves 4

1h

Super easy

Ingredients

  • 1.5 kg vine tomatoes

  • 4 cloves of garlic, unpeeled

  • 3 bay leaves

  • 5 thyme sprigs

  • A splash of red wine vinegar

  • 400 g dried rigatoni

  • 80 g ricotta salata

  • A small bunch of basil, leaves picked (optional)

Method

Recipe by Anna Jones

1. Preheat the oven to 200C/gas 6. Put the tomatoes on a large baking tray, and season. Scatter over the garlic cloves, thyme sprigs and bay leaves then transfer to the oven and roast for 25 minutes, until the tomato skins are burnished and split. 

2. Let the tomatoes cool for a minute or two, then pull them off the vines and place in a frying pan with the red wine vinegar and a pinch more salt and pepper. Squash with a spoon and simmer for 15 minutes, until you have a thick, strawberry-red sauce with an almost creamy consistency. 

3. Bring a pan of salted water to the boil and cook the rigatoni according to the packet instructions. Drain, reserving a cupful of cooking water, and add to the sauce with a little of the water to loosen. Drizzle over a good glug of olive oil and serve with grated ricotta and a scattering of basil leaves, if you like.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read ourspecial diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Nutritional Information Amount per serving:

  • Calories 517 26%
  • Carbs 86.5g 33%
  • Sugar 15.6g 17%
  • Fat 10.1g 14%
  • Saturates 3g 15%
  • Protein 17.4g


Source

Recipe of the Week - Cauliflower Mac N Cheese

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TOTAL TIME:1 hr 50 min

Prep:15 min

Inactive Prep:30 min

Cook:1 hr 5 min

YIELD:6 servings 

LEVEL:Easy

INGREDIENTS

  • About 2 1/2 cups whole milk
  • Freshly ground black pepper
  • Freshly grated nutmeg
  • 3 to 4 sprigs fresh sage leaves, very thinly sliced
  • 2 tablespoons Dijon mustard
  • 1 cup sharp white Cheddar cheese
  • 1 cup Gruyere cheese
  • 1 cup shredded Parmigiano cheese
  • 1 small bundle watercress, washed and chopped

Directions

Bring water to a boil for pasta. Salt the water and undercook the pasta by 2 minutes, about 5 to 6 minutes. 

While the water comes to a boil, in a covered Dutch oven heatextra-virgin olive oil over medium to medium-high heat. Cut the coreaway from the cauliflower and set the head into the pot and add 1 cup stock, cover and steam 12 to 15 minutes until tender. Remove and separate the cauliflower into florets. Discard water from pot. 

Over medium heat in the same pot, melt the butter, then add onionsand garlic. Saute for 3 to 4 minutes, until tender. Add in the flour and whisk for 1 minute. Whisk in the whole milk and season with salt, pepper, nutmeg, and sage. When thickened, stir in the Dijon mustard and 2/3 of the combined cheeses. 

Drain the pasta, add to the cauliflower, stir in the cheese sauce, transfer to baking dish, top with remaining cheese. Cool completely and cover for a make-ahead meal. 

Preheat the oven to 400 degrees F. 

Bake until brown on a baking sheet to catch the bubble-over. Thecasserole will take 40 to 45 minutes to heat through. 

Garnish bowls of cauli-mac-n-cheese with chopped spicywatercress.

Source

 

Exercise of the Week - Hanging Leg Raise

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Instructions

Preparation

Grasp and hang from high bar with slightly wider than shoulder width overhand grip.

Execution

Raise legs by flexing hips and knees until hips are completely flexed or knees are well above hips. Return until hips and knees are extended downward. Repeat.

Comments

Exercise can be performed with ab straps. Rectus Abdominis and Obliques only contract dynamically if actual waist flexion occurs. With no waist flexion, Rectus Abdominis and External Oblique will only act to stabilize pelvis and waist during hip flexion. It may be necessary to completely flex hips before waist flexion is possible, as in leg-hip raise. Also see Spot Reduction Myth and Lower Ab Myth.

Easier

Lie on flat surface or incline to make this exercise less intense.

Harder

Knees may be kept extended throughout leg raise to increase intensity. Alternatively, exercise can be performed with added weight. Knees can also be raise to shoulders to dynamically involve Rectus Abdominis.

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Dynamic Stabilizers

Source

Recipe of the Week - Roast Carrot and Fennel Soup

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Serves: 4

 

Time: 1h 30

Ingredients

  • 1 kg carrots, peeled, trimmed and sliced

  • 2 bulbs of fennel, trimmed and sliced, tops reserved to serve

  • 1 onion, sliced

  • Olive oil

  • 2 cloves of garlic, unpeeled

  • 1.6 litres vegetable stock

  • 100 ml single cream, to serve

  • For the flatbreads

  • 1 tsp fennel seeds

  • 250 g strong bread flour

  • 1/2 tsp fast-action dried yeast

  • 1 tsp sugar

  • 1 tbsp olive oil, plus extra for shaping

Method

Recipe by Alice Hart

1. Preheat the oven to 190C/gas 5. Put the carrots, fennel and onion in a roasting dish and toss with 2 tablespoons of olive oil. Roast for 20 minutes, then add the garlic cloves. Stir everything thoroughly and return to the oven for 20 minutes more, until the vegetables are soft and browned. Remove the papery skins from the garlic cloves. 

2. Put the roasted veg in a large pan with the vegetable stock and bring to the boil. Simmer gently for 15 minutes, then liquidise with a stick blender, until completely smooth. 

3. Now make the flatbreads. Toast the fennel seeds in a dry frying pan for 30 seconds or so, until fragrant. Crush roughly with a pestle and mortar, then pour into a bowl with the flour and ½ teaspoon of salt. Dissolve the yeast and sugar in 100ml of hand-hot (not boiling) water, then add it to the flour mixture with the oil and 60–75ml of hot water and mix until you have a soft, but not sticky, dough. Knead for 5 minutes. 

4. Pop the dough into an oiled bowl, cover with oiled clingfilm and set aside to rise in a warm place for 30 minutes. Then, with oiled hands, divide the dough into 8 and roughly roll each one into a thin oval. Stack them up, separating them with baking paper to stop them from sticking together. 

5. Heat a griddle pan until it's smoking hot and add the flatbreads (you'll need to do this in batches). Cook for a couple of minutes on each side, until charred and puffed up. Keep warm in a tea towel while cooking the rest. 

6. Gently reheat the soup, and serve with a swirl of cream, a scattering of fennel tops and the hot flatbreads.

Source

Exercise of the Week - Smith Close Grip Bench Press

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Instructions

Preparation

Lie on bench with bar above chest and grasp bar with shoulder width or slightly narrower grip. Disengage bar by rotating bar back.

Execution

Lower weight to chest with elbows close to body. Push bar back up until arms are straight. Repeat.

Comments

Grip can be slightly narrower than shoulder width but not too close.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Push

 

Muscles

Target

Synergists

Dynamic Stabilizers

Source

Recipe of the Week - Tender and Crisp Chicken Legs

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01Mar15 - RoW Week 1595_1_1350912582_lrg.jpg

 

  •  

 

image: http://s3-eu-west-1.amazonaws.com/jamieoliverprod/_int/rdb2/upload/595_1_1350912582_lrg.jpg

 

Tender & crisp chicken legs with sweet tomatoes

A delicious one-pot meal

image: http://s3-eu-west-1.amazonaws.com/jamieoliverprod/_beta/images/global/decorative-hr-shot-2.png

More Gluten free recipes >

0 foodies cooked this

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 Knock this together in minutes, leave it to do its thing and whack it out when your guests arrive

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Serves 4

1h 35m

Super easy

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Ingredients

  • 4 higher-welfare chicken legs, jointed

  • sea salt

  • freshly ground black pepper

  • 1 big bunch fresh basil, leaves picked, stalks finely chopped

  • 2 big handfuls red and yellow cherry tomatoes and ripe plum tomatoes, cherry tomatoes halved, plum tomatoes quartered

  • 1 whole bulb garlic, broken into cloves

  • 1 fresh red chilli, finely chopped

  • olive oil

  • 410 g tinned cannellini beans, drained, optional

  • 2 handfuls new potatoes, scrubbed, optional

Method

This recipe takes literally minutes to put together but then requires slow, gentle cooking. However, in return for your patience, what happens in the pan from just a couple of ingredients is an absolute joy and never fails, so it's a good one to serve if you have guests.

Preheat your oven to 180°C/350°F/gas 4. Season your chicken pieces all over and put them into a snug-fitting pan in one layer. Throw in all the basil leaves and stalks, then chuck in your tomatoes. Scatter the garlic cloves into the pan with the chopped chilli and drizzle over some olive oil. Mix around a bit, pushing the tomatoes underneath. Place in the oven for 1½ hours, turning the tomatoes halfway through, until the chicken skin is crisp and the meat falls off the bone. 

If you fancy, you can add some drained cannellini beans or some sliced new potatoes to the pan and cook them with the chicken. Or you can serve the chicken with some simple mashed potato. Squeeze the garlic out of the skins before serving. You could even make it part of a pasta dish – remove the chicken meat from the bone and shred it, then toss into a bowl of linguini or spaghetti and serve at once.

Whether it's delicious vegetarian or vegan recipes you're after, or ideas for gluten or dairy-free dishes, you'll find plenty here to inspire you. For more info on how we classify our lifestyle recipes please read our special diets fact sheet, or or for more information on how to plan your meals please see our special diets guidance.

Source

Exercise of the Week - Single Leg Stiff-leg Deadlift

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Instructions

Preparation

Stand with feet together and hands just in front of thighs. Lift leg slightly so foot is just off floor.

Execution

Lower torso forward and downward while raising lifted leg back behind. Keep back straight and knee of supporting leg slightly bend. Keep hip and knee of lifted leg extended throughout movement. Once stretch is felt or hands contact floor, return to original position by raising torso while lowering lifted leg. Straighten knee of supporting leg as torso becomes upright. Repeat.

Comments

Throughout lift, keep arms and back straight. Do not lower weight beyond mild stretch throughout hamstrings. Full range of motion will vary from person to person. Those with less flexibility may need to bend knee of supporting leg more so hands can come closer to floor. At top of movement, lifted foot can make contact with floor to maintain balance between repetitions.

Easier

Use both legs with light resistance.

Harder

Use additional resistance.

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Pull

 

Muscles

Target

Synergists

Stabilizers

Antagonist Stabilizers

Source

 

Recipe of the Week - Szechuan Sweet & Sour Prawns

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Szechuan sweet & sour prawns

Ingredients

  • 300 g pineapple

  • 1 red pepper

  • 1 yellow pepper

  • 2 cloves of garlic

  • 1-2 fresh red chillies

  • sea salt

  • 1 thumb-sized piece of ginger

  • 24 peeled raw king prawns

  • groudnut oil, or vegetable oil

  • 150 ml unsweetened pineapple juice

  • 3 tablespoons rice or white wine vinegar

  • 1 tabelspoon low-salt soy sauce

  • ½ tabelspoon cornflour

  • ½ bunch of fresh coriander

Method

Peel and slice the pineapple lengthways into 8 wedges, then cut out and discard the woody core. Preheat a large griddle pan over a high heat, add the pineapple for 4 minutes, or until charred and bar-marked, turning occasionally, then remove to a board to cool. Meanwhile, halve, deseed and finely slice the peppers lengthways. Add to the griddle for about 3 minutes, or until slightly softened and bar-marked, turning halfway.

Peel the garlic and deseed the chillies, then roughly chop and place into a pestle and mortar. Bash with a pinch of salt to a rough paste. Peel, finely chop and add the ginger, then bash until broken down and combined. Place the chilli paste into a large bowl with the prawns and a splash of oil, then mix well.

Heat a lug of oil in a large wok or non-stick frying pan over a medium-high heat. Add the prawn mixture and fry for 3 to 4 minutes, or until just cooked through. Meanwhile, chop the cooled pineapple into bite-sized chunks. In a bowl, combine the pineapple juice, vinegar, soy, cornflour and a splash of water, then add to the wok with the chargrilled pineapple and peppers. Bring to the boil, then simmer over a low heat for about 2 minutes, or until thickened and reduced. Pick over the coriander leaves, then serve with steamed rice.


Read more from Jamie Oliver

Exercise of the Week - Barbell Deadlift

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Instructions

Preparation

With feet flat beneath bar squat down and grasp bar with shoulder width or slightly wider overhand or mixed grip.

Execution

Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return weights to floor by bending hips back while allowing knees to bend forward, keeping back straight and knees pointed same direction as feet. Repeat.

Comments

Throughout lift, keep hips low, shoulders high, arms and back straight. Knees should point same direction as feet throughout movement. Keep bar close to body to improve mechanical leverage. Grip strength and strength endurance often limit ability to perform multiple reps at heavy resistances. Gym chalk, wrist straps, grip work, and mixed grip can be used to enhance grip. Mixed grip indicates one hand holding with overhand grip and other hand holding with underhand grip. Lever barbell jack can be used to lift barbell from floor for easier loading and unload of weight plates.

 

In powerlifting, do not squat down too deep and keep shoulder joint slightly behind bar for optimal leverage and mechanics (think 'teeter toter'). Upper body will move back as weight is pulled upward. On rep training, do not merely tap weight to ground, but instead let barbell settle to ground each rep to sufficiently train range of motion through initial slack of heavy barbell. Heavy barbell deadlifts significantly engages Latissmus Dorsi.

 

Also see Deadlift under Erector Spinae and Deadlift Strength Standards.

Classification

 

 Utility:Basic

 Mechanics:Compound

 Force:Pull

 

Muscles

Target

Synergists

Dynamic Stabilizers

Stabilizers

Antagonist Stabilizers

Source

Recipe of the Week - Scrambled Eggs with Smoked Salmon, Asparagus and Goat Cheese

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Two eggs scrambled in a pat of butter contain approximately 200 calories. So how does Denny's get from 200 to 1,150 with their Heartland Scramble? And how do so many other restaurants sling together scrambles with more than 1,000 calories? Simple: excessive oil and egregious amounts of cheese. This scramble has all the makings of hearty breakfast fare--butter, cheese, protein--but with healthy fats, fresh vegetables, and a light caloric toll. Serve it with a scoop of roasted potatoes and fresh fruit.

Ingredients

Serves:  Prep:  5 min |Cook: 8 min |Total: 13 min       

  • 1 tbsp butter
  • 8 stalks asparagus, woody bottoms removed, chopped into 1" pieces
  • salt and black pepper to taste
  • 8 eggs
  • 2 tbsp fat-free milk
  • 1/4 cup crumbled fresh goat cheese
  • 4 oz smoked salmon, chopped

Directions

1. Heat the butter in a large nonstick skillet or saute pan over medium heat. When the butter begins to foam, add the asparagus and cook until just tender ("crisp-tender" in kitchen parlance). Season with salt and pepper.

2. Crack the eggs into a large bowl and whisk with the milk. Season with a few pinches of salt and pepper and add to the pan with the asparagus. Turn the heat down to low and use a wooden spoon to constantly stir and scrape the eggs until they begin to form soft curds. A minute before they're done, stir in the goat cheese.

3. Remove from the heat when the eggs are still creamy and soft (remember, scrambled eggs are like meat-- they continue to cook even after you cut the heat) and fold in the smoked salmon.

Recipe Tips

Spend the extra dollar or two to buy the highest quality eggs you can find. Free-range farmers' market eggs are best.

Nutritional Facts per serving

  • CALORIES 328.2 CAL
  • FAT 20.4 G
  • SATURATED FAT 8.6 G
  • CHOLESTEROL 485.9 MG
  • SODIUM 270.7 MG
  • CARBOHYDRATES 3.1 G
  • TOTAL SUGARS 2.1 G
  • DIETARY FIBER 0.8 G
  • PROTEIN 33.9 G

Source

Exercise of the Week - Cable Lying Fly

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Instructions

Preparation

Grasp two opposing low pulley stirrup attachments. Lie supine on bench, in middle and perpendicular to both pulleys. Slightly bend elbows and internally rotate shoulders so elbows are back.

Execution

Bring cable attachments together in hugging motion with elbows in fixed position and shoulders internally rotated so elbows are to sides. Return to starting position until slight stretch. Repeat.

Comments

None

Classification

 

 Utility:Auxiliary

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

Stabilizers

Source

Exercise of the Week - Smith Standing Calf Raise

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Instructions

Preparation

Position bar on upper chest height and place calf block under bar. Position back of shoulders under bar and grasp bar to sides. Position toes and balls of feet on calf block with arches and heels extending off. Disengage bar by rotating bar back. Stand erect by extending knees and hips.

Execution

Raise heels by extending ankles as high as possible. Lower heels by bending ankles until calves are stretched. Repeat.

Comments

Keep knees straight throughout exercise or bend knees slightly only during stretch. Quadriceps serve as synergists muscle if knees are bent slightly during stretch. Also see alternative form:Standing Calf Pop-ups involving Quadriceps.

Classification

 

 Utility:Basic

 Mechanics:Isolated

 Force:Push

 

Muscles

Target

Synergists

Stabilizers

  • No significant stabilizers

Source

Recipe of the Week - Winter Minestrone

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Total Time: 50 min
Prep: 10 min
Cook: 40 min
Yield: 4 to 6 servings
Level: Easy

Giada's minestrone makes use of vegetables that are available in winter.

Ingredients

  • 2 tablespoons olive oil
  • 1 onion, chopped
  • 2 carrots, peeled and chopped
  • 2 celery stalks, chopped
  • 3 ounces thinly sliced pancetta, coarsely chopped
  • 2 cloves garlic, crushed
  • 1 pound Swiss chard, stems trimmed, leaves coarsely chopped
  • 1 russet potato, peeled and cubed
  • Kosher salt and freshly ground black pepper
  • 1 (14 1/2-ounce) can diced tomatoes in juice
  • 2 fresh rosemary sprigs
  • 1 (15-ounce) can cannellini beans, drained and rinsed, divided
  • 2 (14-ounce) cans low-sodium beef broth, divided
  • 1 (1-ounce) Parmesan rind
  • 1/4 cup chopped fresh flat-leaf parsley

Directions
In a large, heavy stockpot or Dutch oven, heat the oil over medium heat. Add the onion, carrots, celery, pancetta, and garlic. Cook, stirring frequently, until the onion is translucent, about 10 minutes. Add the Swiss chard and potato. Season with salt and pepper and cook for 2 minutes. Stir in the tomatoes and rosemary sprigs. Bring the mixture to a boil. Reduce the heat and simmer until the chard is wilted and the tomatoes are very soft, about 10 minutes.

In a food processor or blender, combine 3/4 of the beans with 1/2 cup of broth. Blend until almost smooth. Add the pureed bean mixture, remaining broth, and Parmesan rind to the vegetable mixture. Simmer, stirring occasionally, until the potato pieces are tender, about 15 minutes. Stir in the remaining beans and the parsley. Simmer until the beans are heated through and the soup is thick, about 2 minutes. Discard the rosemary stems (the leaves will have fallen off) and season with salt and pepper, to taste. Ladle the soup into bowls and serve.

Recipe courtesy Giada De Laurentiis

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